Pumpkin Recipes

Today is Halloween, which calls for a few more diabetic-friendly pumpkin recipes.

I don't know about you, but one of the many things I love about this time of year is the abundance of pumpkin recipes. True, you can go to almost any grocery store and buy canned pumpkin year 'round. But autumn just says pumpkin. Pumpkin patches selling all sized pumpkins for jack-'o-lanterns, pumpkin pies for fall holidays...That said, here are six diabetic pumpkin recipes to help get you in the fall-mood, including Pumpkin Risotto and October Bisque. Enjoy!

Note: Taco Tuesday will return next week.

Pumpkins in front of Earth Fare in Seminole, Florida



PUMPKIN SOUP

Yield: 5 servings (1 cup each)

Source: The New Family Cookbook for People with Diabetes

Print Version: http://diabeticgourmet.com/recipes/html/409.shtml

Ingredients

2 teaspoons margarine

3/4 cup chopped onion

One 16-ounce can pumpkin puree (not pumpkin pie filling)

2 cups Homemade Chicken Broth OR canned reduced-sodium chicken broth

2 teaspoons sugar

1/2 teaspoon salt

1/8 teaspoon ground cloves or ground nutmeg

1 cup fat-free milk

Directions

Melt the margarine in a medium saucepan. Saute the onion until softened, about 5 minutes.

Add the pumpkin, broth, sugar, salt, and cloves; stir to mix well. Bring to a boil; reduce the heat and simmer for 15 minutes.

Puree until smooth in a blender or food processor. Return to the saucepan. Add the milk; heat thoroughly but do not boil. Serve at once.

Nutritional Information Per Serving: Calories: 89; Protein: 4 g; Sodium: 318 mg; Cholesterol: 1 mg; Fat: 3 g; Carbohydrates: 15 g; Exchanges: 1 Starch

OCTOBER BISQUE

Prep Time: 20 Minutes - Cost: $

Servings: 8 - Difficulty Level: 2

Find this recipe at: http://diabeticgourmet.com/recipes/html/173.shtml

Ingredients

1 large onion, chopped

4 tbsp butter

4 cups chicken broth

1 (28oz) can whole tomatoes, undrained

1 tbsp sugar

2 (16oz) cans pumpkin, or 4 cups pureed pumpkin

2 tbsp chopped, fresh parsley

2 tbsp chopped, fresh chives

Directions

Sauté onion in butter until tender. Add broth and simmer 15 minutes.

Process tomatoes in a blender or food processor until smooth. Add tomato and remaining ingredients to broth. Heat to serve.

Nutritional Information Per Serving: Calories: 154; Protein: 4 g; Fat: 7.5 g; Sodium: 764 mg; Cholesterol: 16 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread; 1-1/2 Vegetable; 1-1/4 Fat



PUMPKIN BARS

Servings: 36 Bars

Source: Sweet Inspirations - A Sugar Free Dessert Cookbook

Author: Patti Lynch

Print Version: http://diabeticgourmet.com/recipes/html/163.shtml

Ingredients

1/2 cup margarine

1/2 cup fruit sweetener

1/2 cup mashed banana (1 medium banana)

1 egg

1/2 cup canned pumpkin

2 tsp vanilla

1-1/2 cups flour

1 tsp cinnamon

1 tsp each: ginger, allspice, baking soda

1/2 cup raisins

1/2 cup chopped nuts

Topping:

3 Tbsp orange juice concentrate

3 Tbsp fruit sweetener

2 tsp orange rind, freshly grated

1 tsp vanilla

Directions

Combine margarine, fruit sweetener, and mashed banana. Beat in egg, pumpkin & vanilla.

Combine dry ingredients and stir into pumpkin mixture. Add raisins and nuts. Spread into a 9 x 13-inch pan which has been sprayed with a non-stick coating.

Bake 20-25 minutes at 325 degrees, or until firm in the center.

Combine juice concentrate, 3 Tbsp fruit sweetener, orange rind and 1 tsp vanilla. Spread glaze over warm bars.

Nutritional Information Per Serving: Calories: 78; Sodium: 54 mg; Cholesterol: 8 mg; Fat: 4 g; Carbohydrates: 10 g; Exchanges: 2/3 Bread, 1 Fat

CINNAMON PUMPKIN TORTE

Contributed by Marilyn Helton of Cinnamon Hearts

24 Servings

Source: Magic Herbs

Find this recipe at: http://diabeticgourmet.com/recipes/html/152.shtml

Ingredients

Nonstick cooking spray

1 (18.25 oz) pkg low-fat yellow cake mix

1/4 cup low-fat margarine, melted

1 egg, slightly beaten (or 1/4 cup egg substitute)

1 (30-ounce) can pumpkin pie mix (with spices already added)

2 eggs, beaten (or 1/2 cup egg substitute)

2/3 cup canned evaporated skim milk

2 Tbsp sugar

1 tsp cinnamon

Directions

Preheat oven to 350F. Coat a 9 x 13-inch cake pan with cooking spray.

Set aside 1 cup of yellow cake mix for topping.

Mix margarine and one egg and add to remaining cake mix. Press slightly dry mixture into bottom of pan to form a crust.

Combine pumpkin pie mix, two eggs, and evaporated skim milk. Pour over prepared bottom crust.

Mix the reserved cake mix, sugar and cinnamon and sprinkle over pumpkin filling.

Bake 40 to 45 minutes.

Nutritional Information Per Serving: Calories: 163; Fat: 3 g; Sodium: 256 mg; Cholesterol: 27 mg; Carbohydrates: 31 g; Exchanges: 1-1/2 Bread/Starch; 1 Vegetable



PUMPKIN RISOTTO

Yield: 2 pounds; Serves: 10

Serving Size: 3 ounces

Source: The Professional Chef's Techniques of Healthy Cooking

Book Info: http://diabeticgourmet.com/book_archive/details/96.shtml

Print Version: http://diabeticgourmet.com/recipes/html/612.shtml

Ingredients

1 pint Chicken or Vegetable Stock

10-1/2 ounces diced cheese pumpkin or other turban squash

2 ounces onion, diced

2 teaspoons minced garlic

5 ounces arborio rice

2 fluid ounces dry white wine

1-1/4 ounces Romano cheese, grated

Directions

Heat the stock in a medium saucepan.

In a separate saucepan, sweat the pumpkin, onions, and garlic in a small amount of the stock until the onions are translucent. Add the rice and cook briefly.

Stirring constantly over medium to low heat, add the remaining hot stock in 3 additions, making sure the rice absorbs each addition of stock before adding the next. When properly cooked, the risotto should have a creamy texture and be firm to the bite. Remove the risotto from the heat and stir in the Romano.

Nutritional Information Per Serving: Calories: 80; Protein: 3 g; Sodium: 130 mg; Cholesterol: 5 mg; Fat: 1.5 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 12 g; Exchanges: 1/2 Bread/Starch, 1 Vegetable

PUMPKIN POLKA DOT COOKIES

Yield: Makes about 4 dozen. Serving size: 1 cookie

Source: Equal

Print Version: http://diabeticgourmet.com/recipes/html/879.shtml

This begins, “Chocolate chips enhance the flavor of the pumpkin and spices in these easy to make drop cookies. The hearty blend is perfectfor the end of the year holidays.”

Ingredients

1/2 cup stick butter, softened

1-1/4 cups Equal Spoonful*

3 tablespoons light molasses

1 cup canned pumpkin

1 egg

1-1/2 teaspoons vanilla

1-2/3 cups all-purpose flour

1 teaspoon baking powder

1-1/4 teaspoons ground cinnamon

1/2 teaspoon ground nutmeg

1/2 teaspoon ground ginger

1/2 teaspoon baking soda

1/4 teaspoon salt

1 cup mini semi-sweet chocolate chips

* May substitute 30 packets Equal sweetener

Directions

Beat butter, Equal and molasses until well combined. Mix in pumpkin, egg and vanilla until blended. Gradually stir in combined flour, baking powder, spices, baking soda and salt until well blended. Stir in chocolate chips.

Drop by teaspoonfuls onto sprayed baking sheets. Bake in preheated 350F oven 11 to 13 minutes or until light golden brown. Remove from baking sheet and cool completely on wire rack. Store in airtight containers at room temperature.

Nutritional Information Per Serving: Calories: 57; Protein: 1 g; Sodium: 51 mg; Cholesterol: 9 mg; Fat: 3 g; Carbohydrates: 7 g; Exchanges: 1/2 starch, 1/2 fat

Halloween Recipes

Since tomorrow is Halloween, today's post deals with Halloween food. Here are six yummy recipes, including Pumpkin Boo-kies and Spooky Chocolate Peanut Butter Balls. Enjoy!

CRANBERRY APPLE CRISP

Yield: 8 servings

Source: Equal

View Online: http://diabeticgourmet.com/recipes/html/876.shtml

Ingredients

Filling:

3 cups peeled, cored, sliced apples

2 cups fresh or frozen thawed cranberries

1 cup Equal Spoonful*

Topping:

1/3 cup all-purpose flour

1/4 cup chopped pecans

1/4 cup stick butter or margarine, melted

1/2 cup Equal Spoonful**

* Substitute 24 packets Equal sweetener

** Substitute 12 packets Equal sweetener

Directions

For Filling, combine apples, cranberries and 1 cup Equal in an ungreased 10-inch pie plate.

For Topping, combine flour, pecans, melted butter and 1/2 cup Equal. Mix until well blended. Sprinkle flour mixture over apples and cranberries in pie plate.

Bake in preheated 350F oven 55 to 60 minutes or until fruit is tender. Serve warm or at room temperature.

Nutritional Information Per Serving: Calories: 145; Protein: 1 g; Fat: 8 g; Sodium: 67 mg; Cholesterol: 0 mg; Carbohydrates: 18 g; Exchanges: 1 fruit, 1-1/2 fat

SPOOKY CHOCOLATE PEANUT BUTTER BALLS

This begins, “Add some spooky details like white chocolate eyes or pretzel spider legs to make these bite-sized desserts even more perfect for a halloween celebration!”

This recipe, as well as the next one (Pumpkin Boo-kies) came from Diabetic Connect, which is now Upwellbeing. Unfortunately, I can't find a link for either one on the new site.

Ingredients

2 Cups Roasted Peanuts

8 Packets Truvia Sweetener

1/2 Cup (8 squares) Unsweetened Chocolate

5 tsp Honey

1-2 TBSP Granulated White Sugar Substitute

Directions

In a food processor, pulse the peanuts until well ground.

Add Truvia and Honey to the peanuts. Pulse again until dough becomes sticky.

Line a baking sheet or cutting board with parchment or wax paper.

Roll peanut butter dough into 1-inch balls and place on parchment/wax paper. Place in fridge for 15-20 minutes until firm

Place the chocolate squares in plastic microwave safe bowl. Melt in the microwave in short 15 second intervals until smooth.

Add 1-2 tablespoons of sugar substitute to melted chocolate.

Using two spoons, cover each peanut butter ball with melted chocolate. Place back on paper and place in refrigerator for 15-20 more minutes.

Using a sharp knife, remove the excess chocolate edges from the peanut butter balls.

Enjoy!

Nutritional Facts: Servings: 20; Calories: 147.3; Fat: 13.2 g; Carbohydrate: 9.1 g; Dietary Fiber: 3.1 g; Sugars: 2.1 g

PUMPKIN BOO-KIES

This recipe begins, “Scared by high-carb Halloween treats? Feast on these yummy pumpkin cookies instead!”

Ingredients

1 cooking spray

2 cups sugar

1 cup unsweetened applesauce

2 eggs, beaten

4 cups flour, all purpose, white, bleached, enriched, baked value sifted

2 cups whole wheat flour

1/4 tsp salt

1 tsp baking soda

3 tbsp pumpkin pie spice

2 cups pumpkin, canned, unsalted (or thick cooked)

1 cup chopped pecans (or any other nuts)

Directions

Using an electric mixer, blend sugar and apple sauce, add eggs.

In a separate bowl, stir together flours, salt, soda, and spice.

Mix dry ingredients into creamed mixture alternately with the pumpkin. Add nuts.

Form into two logs, wrap in waxed paper, and chill thoroughly in refrigerator until dough is stiff. (This will be several hours or overnight).

Preheat oven to 375 degrees F. Spray baking sheets with cooking spray.

Slice dough thin, about 1/8-inch, and bake for 10 to 12 minutes. Remove promptly to cooling rack. Cookies will be thin, light, and crisp. Browning is not easily seen.

Nutritional Facts: Servings: 1; Calories 43.3; Total Carbs 8.2 g; Dietary Fiber 0.7 g; Sugars 3 g; Total Fat 1 g; Saturated Fat 0.1 g; Unsaturated Fat 0.9 g; Potassium 30.4 mg; Protein 1 g; Sodium 18.9 mg

Dietary Exchanges: 1/4 Starch

GRANNY SMITH'S APPLE CRISP

This recipe begins, “A perfect warm dessert to serve a cool autumn day.”

Yield: 8 servings

Serving size: 3/4 cup crisp

Source: Splenda

Find this recipe at: http://diabeticgourmet.com/recipes/html/1123.shtml

Ingredients

1 cup Splenda No Calorie Sweetener, Granulated

1 teaspoon ground cinnamon

1 teaspoon orange zest

1/4 cup orange juice

5 Granny Smith apples, peeled, cored and cut into 1/4-inch slices

1 cup uncooked old-fashioned oats

2 tablespoons Splenda No Calorie Sweetener, Granulated

1/4 teaspoon ground cinnamon

2 tablespoons butter, softened

1/2 cup crisp rice cereal

1/2 cup chopped walnuts

Directions

Preheat oven to 350 degrees F. Spray an 8-inch square baking dish with vegetable cooking spray. Set aside.

Make Filling: Whisk together Splenda Granulated Sweetener, cinnamon, orange zest and orange juice in a large bowl; add apples and toss to coat. Transfer mixture to prepared pan; set aside.

Make Topping: Stir together oats, Splenda Granulated Sweetener, and cinnamon in a medium bowl; cut butter in with a pastry blender or 2 knives until mixture is crumbly. Stir in cereal and walnuts. Spoon topping over apples.

Bake 45 minutes or until topping is lightly browned. Serve warm.

Nutritional Information Per Serving: Calories: 160; Calories from Fat: 80; Protein: 3 g; Fat: 8 g; Sodium: 45 mg; Cholesterol: 10 mg; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 10 g; Carbohydrates: 21 g

CHICKEN STUFFED WITH APPLES, ALMONDS AND BLUE CHEESE

This recipe begins, “Apples, almonds and blue cheese, mixed with vibrant, fresh dill and stuffed into tender chicken breasts. You get a bounty of flavors in every bite.”

Yield: 4 servings

Source: Almond Board of California

Author: Robin Miller

Find this recipe at: http://diabeticgourmet.com/recipes/html/1134.shtml

Ingredients

4 boneless skinless chicken breast halves (about 5 ounces each)

4 ounces crumbled blue cheese (any variety, including Gorgonzola)

1/2 cup slivered almonds

1 apple (preferably Mackintosh, Gala, or Jufi), peeled, cored and diced

3 teaspoons chopped fresh dill

salt and freshly ground pepper

4 teaspoons olive oil

1 tablespoon plus 1 teaspoon (4 teaspoons) dried minced onion (from the spice aisle)

Directions

Preheat the oven to 400F.

Coat a shallow roasting pan with cooking spray.

Using a sharp paring knife, slice a pocket into each chicken breast, as if halving a bagel, without completely cutting through the other side.

Arrange chicken in prepared pan and set aside.

In medium bowl, combine blue cheese, almonds, apple, and dill. Add a pinch each of salt and black pepper. Mix together with a fork until mixture is well blended and comes together.

Divide mixture into four equal portions and spoon each portion into the pocket of the chicken. Brush olive oil all over the top of chicken and season the top with salt, black pepper and dried onion (1 teaspoon dried onion for each breast).

Bake 25 to 30 minutes, until chicken is golden brown and cooked through.

Nutritional Information Per Serving: Calories: 490; Protein: 53 g; Fat: 25 g; Sodium: 867 mg; Cholesterol: 141 mg; Saturated Fat: 7.9 g; Carbohydrates: 11 g

CRANBERRY-APPLE SPINACH SALAD

Yield: 4 servings

Print Version: http://diabeticgourmet.com/recipes/html/442.shtml

Ingredients

6 cups moderately packed fresh spinach leaves

1/4 cup light balsamic vinaigrette salad dressing or Citrus Vinaigrette

1 cup matchstick-sized pieces apple

1/4 cup dried cranberries

1/4 cup chopped walnuts or toasted pecans

1/4 cup crumbled reduced-fat feta or blue cheese

Directions

Place the spinach leaves and salad dressing in a large bowl and toss to mix well. Divide the mixture between 4 salad plates.

Top the spinach on each plate with a quarter of the apples, cranberries, nuts, and cheese. Serve immediately.

Nutritional Information Per Serving: Calories: 141; Protein: 4.7 g; Sodium: 272 mg; Cholesterol: 2 mg; Carbohydrates: 13 g; Fat 8.3 g; Exchanges: 1 Vegetable, 1/2 Fruit, 1-1/2 Fat

Pumpkin Recipes

Next Thursday is Halloween, which seems to signal the beginning of the autumn/winter food-filled holidays. Here are six pumpkin recipes to help you through the weekend including Pumpkin Risotto and Pumpkin Cheesecake in Gingersnap Crust. Enjoy!



PUMPKIN SOUP

Recipe Yield: Makes 8 servings.

Source: AICR

View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2

Ingredients

4 cups low-sodium vegetable broth, divided

4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)

1 cup finely chopped onion

1 clove garlic

1 tsp. fresh thyme, chopped

Salt and freshly ground pepper to taste

2 Tbsp. light whipping cream (optional)

1 tsp. fresh parsley, chopped

Nutmeg (optional)

Directions

In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.

Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)

Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.

Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g

PUMPKIN FLAN

This recipe begins, “Nothing signals the holiday season more than pumpkin and this flan allows you to showcase it in a new, delicious way.”

Yield: 8 servings.

Serving size: 1 flan.

Source: Cheryl Forberg, R.D.

Find this recipe at: http://diabeticgourmet.com/recipes/html/1146.shtml

Ingredients

canola oil cooking spray

3 eggs, omega-3-enriched if available

1-1/4 cup pumpkin puree

1/2 cup maple syrup

2 Tbsp canola oil

1-1/2 tsp pure vanilla extract

3/4 tsp ground cinnamon

1/4 tsp ground ginger

1/4 tsp ground cloves

1/4 tsp salt

1-1/2 cups low-fat milk, heated until very hot

Boiling water, about 1 quart

ground nutmeg (garnish)

Directions

Preheat oven to 350F. Adjust oven rack to center position. Coat eight 6-ounce custard cups or ramekins with canola oil cooking spray and set them in 13 X 9-inch (33 x 22 cm) baking pan.

In large bowl, beat eggs slightly; add pumpkin puree, maple syrup, canola oil, vanilla, spices and salt. Beat with mixer until blended thoroughly. Mix in hot milk until blended. There will be about 4 cups of liquid. Pour 1/2 cup flan mixture into each prepared ramekin.

Carefully pour boiling water into baking pan around ramekins. Water should come up to level of custard inside ramekins.

Bake 40 to 45 minutes or until set around the edges but still a little loose in center. When center of flan is just set, it will jiggle a little when shaken. Remove from oven and immediately remove ramekins from water bath; cool on wire rack until room temperature. Cover with plastic wrap and refrigerate. Serve cold and garnish with ground nutmeg. This dessert can be made up to 3 days in advance. Keep refrigerated until serving.

Nutritional Information Per Serving: Calories: 190; Protein: 6 g; Fat: 7 g; Sodium: 220 mg; Cholesterol: 110 mg; Saturated Fat: 1.5 g; Dietary Fiber: 2 g; Carbohydrates: 24 g

PUMPKIN CHEESECAKE IN GINGERSNAP CRUST

Recipe Yield: 16 servings

View online with photo: https://diabeticgourmet.com/diabetic-recipes/pumpkin-cheesecake-in-gingersnap-crust

Print version: https://diabeticgourmet.com/diabetic-recipes/pumpkin-cheesecake-in-gingersnap-crust/print/

Ingredients

Crust:

1-1/4 cups gingersnap crumbs

3 tablespoons stick butter or margarine, melted

3 tablespoons Equal Spoonful*

Cheesecake:

3 packages (8 ounces each) reduced-fat cream cheese, softened

1-1/4 cups Equal Spoonful**

2 teaspoons ground cinnamon

1/4 teaspoon ground nutmeg

1/4 teaspoon salt

1 cup pumpkin puree (canned or homemade)

2 eggs

2 egg whites

2 tablespoons cornstarch

2 teaspoons vanilla

Topping:

1 cup reduced-fat sour cream

2 tablespoons Equal Spoonful***

1/2 teaspoon vanilla

* May substitute 4-1/2 packets Equal sweetener

** May substitute 30 packets Equal sweetener

Directions

For Crust, combine gingersnap crumbs, 3 tablespoons Equal and butter. Press onto bottom of a 9-inch spring form pan. Bake in preheated 325F oven 8 minutes. Cool on wire rack while preparing cheesecake.

For Cheesecake, beat cream cheese, 1-1/4 cups Equal, cinnamon, nutmeg and salt in mixing bowl on medium speed of mixer until smooth and well combined. Mix in pumpkin. Mix in eggs and egg whites. Mix in cornstarch and vanilla until blended.

Pour cheesecake mixture over baked crust. Bake in preheated oven 40 to 45 minutes or until center of cake is almost set. Cool on wire rack 5 minutes.

Meanwhile, combine sour cream, 2 tablespoons Equal and 1/2 teaspoon vanilla. Gently spread over top of cheesecake. Return to oven and bake 3 to 4 minutes until sour cream mixture is set. Remove cheesecake to wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate at least 4 hours before serving. To serve, remove side of pan. Cut cake into wedges.

Nutritional Information Per Serving: Calories: 196; Fat: 13 g; Sodium: 271 mg; Cholesterol: 64 mg; Protein: 7 g; Carbohydrates: 13 g; Diabetic Exchanges: 1 milk, 2-1/2 fat

CINNAMON PUMPKIN TORTE

Contributed by Marilyn Helton of Cinnamon Hearts

24 Servings

Source: Magic Herbs

Find this recipe at: http://diabeticgourmet.com/recipes/html/152.shtml

Ingredients

Nonstick cooking spray

1 (18.25 oz) pkg low-fat yellow cake mix

1/4 cup low-fat margarine, melted

1 egg, slightly beaten (or 1/4 cup egg substitute)

1 (30-ounce) can pumpkin pie mix (with spices already added)

2 eggs, beaten (or 1/2 cup egg substitute)

2/3 cup canned evaporated skim milk

2 Tbsp sugar

1 tsp cinnamon

Directions

Preheat oven to 350F. Coat a 9 x 13-inch cake pan with cooking spray.

Set aside 1 cup of yellow cake mix for topping.

Mix margarine and one egg and add to remaining cake mix. Press slightly dry mixture into bottom of pan to form a crust.

Combine pumpkin pie mix, two eggs, and evaporated skim milk. Pour over prepared bottom crust.

Mix the reserved cake mix, sugar and cinnamon and sprinkle over pumpkin filling.

Bake 40 to 45 minutes.

Nutritional Information Per Serving: Calories: 163; Fat: 3 g; Sodium: 256 mg; Cholesterol: 27 mg; Carbohydrates: 31 g; Exchanges: 1-1/2 Bread/Starch; 1 Vegetable

PUMPKIN RISOTTO

Yield: 2 pounds; Serves: 10

Serving Size: 3 ounces

Source: The Professional Chef's Techniques of Healthy Cooking

Book Info: http://diabeticgourmet.com/book_archive/details/96.shtml

Print Version: http://diabeticgourmet.com/recipes/html/612.shtml

Ingredients

1 pint Chicken or Vegetable Stock

10-1/2 ounces diced cheese pumpkin or other turban squash

2 ounces onion, diced

2 teaspoons minced garlic

5 ounces arborio rice

2 fluid ounces dry white wine

1-1/4 ounces Romano cheese, grated

Directions

Heat the stock in a medium saucepan.

In a separate saucepan, sweat the pumpkin, onions, and garlic in a small amount of the stock until the onions are translucent. Add the rice and cook briefly.

Stirring constantly over medium to low heat, add the remaining hot stock in 3 additions, making sure the rice absorbs each addition of stock before adding the next. When properly cooked, the risotto should have a creamy texture and be firm to the bite. Remove the risotto from the heat and stir in the Romano.

Nutritional Information Per Serving: Calories: 80; Protein: 3 g; Sodium: 130 mg; Cholesterol: 5 mg; Fat: 1.5 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 12 g; Exchanges: 1/2 Bread/Starch, 1 Vegetable

OCTOBER BISQUE

Prep Time: 20 Minutes - Cost: $

Servings: 8 - Difficulty Level: 2

Find this recipe at: http://diabeticgourmet.com/recipes/html/173.shtml

Ingredients

1 large onion, chopped

4 tbsp butter

4 cups chicken broth

1 (28oz) can whole tomatoes, undrained

1 tbsp sugar

2 (16oz) cans pumpkin, or 4 cups pureed pumpkin

2 tbsp chopped, fresh parsley

2 tbsp chopped, fresh chives

Directions

Sauté onion in butter until tender. Add broth and simmer 15 minutes.

Process tomatoes in a blender or food processor until smooth. Add tomato and remaining ingredients to broth. Heat to serve.

Nutritional Information Per Serving: Calories: 154; Protein: 4 g; Fat: 7.5 g; Sodium: 764 mg; Cholesterol: 16 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread; 1-1/2 Vegetable; 1-1/4 Fat

Desserts

It's easy to think that if a person is diabetic, there won't be any more desserts in his or her future. That couldn't be further from the truth. You can have dessert, as long is it is diabetic-friendly, and eaten in moderation.

To that end, here are six diabetic-friend desserts for you to try, including Sweet Potato Pie and Butterscotch Oatmeal Cookies. Enjoy!

DOUBLE CHOCOLATE BROWNIES

Recipe Yield: Yield: 16 brownies

Source: Equal

View this online at https://diabeticgourmet.com/diabetic-recipes/double-chocolate-brownies

Ingredients

6 tablespoons stick butter, softened

1/2 cup unsweetened applesauce

2 eggs

1 teaspoon vanilla

3/4 cup all-purpose flour

1 cup Equal Spoonful*

1/2 cup semi-sweet chocolate chips or mini chocolate chips

6 tablespoons unsweetened cocoa

1 teaspoon baking powder

1/4 teaspoon salt

Optional: Chopped Walnuts

* May substitute 24 packets Equal sweetener

Directions

Beat butter, applesauce, eggs, and vanilla until blended. Stir in combined flour, Equal, chocolate chips, cocoa, baking powder, nuts (optional) and salt until blended.

Spread batter in sprayed 8-inch square baking pan. Bake in a preheated 350F oven 18 to 20 minutes or until top springs back when gently touched. Cool completely on wire rack. Cut into squares.

Store in airtight containers at room temperature.

Notes:

Applesauce replaces part of the fat, Equal all of the sugar, plus you get double the chocolate flavor with both cocoa and chocolate chips – so who can resist these delicious brownies?

Nutritional Information Per Serving: Calories: 105; Fat: 7 g; Sodium: 77 mg; Cholesterol: 38 mg; Protein: 2 g; Carbohydrates: 10 g

Diabetic Exchanges: 1 starch, 1 fat

PINEAPPLE LIME SORBET

Yield: 4 servings

Source: The Best Diabetes Cookbook

Book Info: http://diabeticgourmet.com/book_archive/details/25.shtml

Print Version: http://diabeticgourmet.com/recipes/html/566.shtml

Ingredients

1-1/2 cups pineapple puree

2 teaspoons grated lime or lemon zest

3/4 cup freshly squeezed lime or lemon juice

1/4 cup water

Thin slices lime or lemon

Directions

In a bowl, stir together pineapple puree, lime zest and juice, water and, if desired, sugar.

In an ice cream maker, freeze according to manufacturer's directions.

Divide among 4 individual dessert dishes. Serve garnished with thin slices of lime.

NOTE: If you don't have an ice cream maker, pour into a baking dish and freeze until solid. Break into small pieces; in a food processor, pulse on and off until smooth. Store in freezer until ready to serve.

Nutritional Information Per Serving: Calories: 38, Protein: 1 g, Carbohydrates: 11 g, Fat: 0 g, Cholesterol: 0 g, Sodium: 1 mg, Fiber: 1 g

Diabetic Exchanges: 2/3 Fruit

MOCHA CHEESECAKE BARS

Recipe Yield: 20 Servings

Source: Splenda

Recipe and image appear courtesy of Splenda.

View this online at https://diabeticgourmet.com/diabetic-recipe/mocha-cheesecake-bars.

Ingredients

1-1/4 cups chocolate wafer crumbs

1/4 cup Splenda No Calorie Sweetener, Granulated

1/3 cup light butter, melted

12 ounces reduced-fat cream cheese

2/3 cup Splenda No Calorie Sweetener, Granulated

1-1/4 teaspoons instant espresso granules

2 large eggs

1 teaspoon cocoa powder

1/4 cup reduced-fat sour cream

2 teaspoons vanilla extract

1/2 cup white chocolate chunks

Directions

Crust Directions: preheat oven to 350 degrees F.

Spray an 8-inch x 8-inch square baking pan with vegetable cooking spray. Set aside.

Combine chocolate wafer crumbs, Splenda Granulated Sweetener and butter in a mixing bowl, stirring until blended.

Press mixture into prepared pan. Bake 5 minutes. Cool on a wire rack.

Filling Directions: beat cream cheese at medium speed with an electric mixer until smooth.

Combine Splenda Granulated Sweetener, espresso granules, and cocoa powder; add to cream cheese, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating, just until blended.

Stir in chocolate chunks. Pour filling over prepared crust.

Bake 30 to 35 minutes, or until firm; cool.

Chill until firm. Cut into bars.

Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 4.5 g; Sodium: 120 mg; Cholesterol: 40 mg; Protein: 4 g; Carbohydrates: 9 g; Sugars: 4 g

BUTTERSCOTCH OATMEAL COOKIES

Find this recipe at: http://www.diabeticgourmet.com/recipes/html/1082.shtml

Yes, you really can have cookies if you're a diabetic. Just remember: Moderation! Note the serving size: 1 cookie. Not a dozen, not the whole batch. But one is better than none, right? And you can always have another later on in the day. (Just remember to follow your doctor's orders regarding your diet. If he or she says not to have these, then it's always best to follow that advice.)

Yield: about 4 dozen cookies; Serving size: 1 cookie

Ingredients

1-1/4 cups all-purpose flour

1 teaspoon baking soda

1/2 teaspoon ground cinnamon

1/2 teaspoon salt

1 cup (2 sticks) butter or margarine, softened

1/3 cup Splenda Sugar Blend for Baking

3/4 cup packed brown sugar

2 large eggs

1 teaspoon vanilla extract or grated peel of 1 orange

3 cups quick or old-fashioned oats

1-2/3 cups (11-ounce package)

Nestle Toll House Butter-scotch Flavored Morsels

Directions

Preheat oven to 375F.

Combine flour, baking soda, cinnamon and salt in small bowl. Beat butter, sugar blend, brown sugar, eggs and vanilla extract in large mixer bowl. Gradually beat in flour mixture. Stir in oats and morsels. Drop by rounded tablespoon onto ungreased baking sheets.

Bake 7 to 8 minutes for chewy cookies, 9 to 10 minutes for crisp cookies. Cool on baking sheets 2 minutes; remove to wire racks to cool completely.

Nutritional Information Per Serving

Calories: 130; Protein: 1 g; Fat: 7 g; Sodium: 90 mg; Cholesterol: 20 mg; Carbohydrates: 16 g

SWEET POTATO PIE

Yield: 1 pie (8 servings)

Source: "The New Family Cookbook for People with Diabetes"

Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Ingredients

3 tablespoons margarine

1/4 cup sugar

1/4 teaspoon salt

1 large egg yolk

3 tablespoons fresh lemon juice

1 teaspoon grated lemon zest

1/2 teaspoon ground cinnamon

3 large sweet potatoes (1-1/2 pounds total), cooked, peeled, and mashed

1 cup fat-free evaporated milk

3 large egg whites

1 prepared 9-inch pie shell, unbaked

Directions

Preheat the oven to 350 degrees F. Beat together the margarine, sugar, and salt in a large bowl. Add the egg yolk, lemon juice, lemon zest, and cinnamon; mix well. Stir in the sweet potatoes and milk; mix again.

Beat the egg whites to stiff peaks and fold them into the sweet potato mixture; pour into the pie shell. Bake for about 40 to 50 minutes, or until a knife inserted in the center comes out clean. Cool and cut the pie in 8 equal slices.

Nutritional Information Per Serving (1 slice): Calories: 291, Fat: 13 g, Cholesterol: 28 mg, Sodium: 313 mg, Carbohydrate: 38 g, Dietary Fiber: 3 g, Sugars: 17 g, Protein: 7 g; Diabetic Exchanges: 2-1/2 Other Carbohydrate, 2 Fat

GRANNY SMITH'S APPLE CRISP

This can be found online at http://diabeticgourmet.com/recipes/html/1123.shtml. The recipe states, "A perfect warm dessert to serve a cool autumn day." Yields 8 servings; serving size is 3/4 cup crisp.

Ingredients

1 cup Splenda No Calorie Sweetener, Granulated

1 teaspoon ground cinnamon

1 teaspoon orange zest

1/4 cup orange juice

5 Granny Smith apples, peeled, cored and cut into 1/4-inch slices

1 cup uncooked old-fashioned oats

2 tablespoons Splenda No Calorie Sweetener, Granulated

1/4 teaspoon ground cinnamon

2 tablespoons butter, softened

1/2 cup crisp rice cereal

1/2 cup chopped walnuts

Directions

Preheat oven to 350 degrees F. Spray an 8-inch square baking dish with vegetable cooking spray. Set aside.

Make Filling: whisk together Splenda Granulated Sweetener, cinnamon, orange zest and orange juice in a large bowl; add apples and toss to coat. Transfer mixture to prepared pan; set aside.

Make Topping: stir together oats, Splenda Granulated Sweetener, and cinnamon in a medium bowl; cut butter in with a pastry blender or 2 knives until mixture is crumbly. Stir in cereal and walnuts. Spoon topping over apples.

Bake 45 minutes or until topping is lightly browned. Serve warm.

Nutritional Information (Per Serving): Calories: 160; Calories from Fat: 80; Protein: 3 g; Sodium: 45 mg; Cholesterol: 10 mg; Fat: 8 g; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 10 g; Carbohydrates: 21 g

Chicken

There was a time when Chicken was reserved for the Sunday or holiday dinner table. (Think early- to mid-twentieth century.) Now it's an anytime meal.

To that end, here are six chicken recipes to help you through the day, including Chicken Cordon Bleu and Baked Cajun Chicken. Enjoy!

BLACK-EYED CHICKEN

Recipe Yield: Yield: 6 servings

View this online at https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken.

Ingredients

16 oz can black-eyed peas, rinsed and drained

2 cups cooked chicken breast, chopped

1 cup diced celery

1 cup red bell pepper

1 cup green bell pepper

1/2 cup sliced green onion

1/2 cup fresh cilantro

3 Tbsp fat-free Italian salad dressing

2 Tbsp Dijon mustard

6 cups lettuce leaves

Directions

Combine all ingredients except lettuce in a bowl. Stir well. Cover and chill for 4 hours. Serve on lettuce leaves.

Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g

Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate

GRILLED SESAME CHICKEN BREAST

Recipe Yield: Servings: 4

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/grilled-sesame-chicken-breast.

Ingredients

3 tablespoons lite soy sauce

1 teaspoon + 1 tablespoon sesame seeds, dried

2 cloves garlic

8 ounces chicken breast, skinless and raw

1/8 teaspoon fresh ground black pepper

1 tablespoon brown sugar

Directions

Combine all ingredients except chicken in a shallow dish.

Mix well.

Add chicken, turning to coat.

Cover and marinate in the refrigerator for at least 2 hours.

Remove chicken from the marinade.

Grill 4-5 inches from medium-hot coals for 15 minutes.

Turn and grill.

Nutritional Information Per Serving: Calories: 114; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Protein: 15.1 g; Carbohydrates: 7 g

Diabetic Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch

BAKED CAJUN CHICKEN

Servings: 4

Source: Better Homes & Gardens

Find this recipe at: http://diabeticgourmet.com/recipes/html/33.shtml

Ingredients

1-1/2 to 2 pounds split chicken breasts

1/2 dried thyme, crushed

Nonstick spray coating

1/4 teaspoon garlic salt

2 tablespoons nonfat milk

1/8 teaspoon ground white pepper

2 tablespoons onion powder

1/8 teaspoon crushed red pepper

1/8 teaspoon ground black pepper

Directions

Rinse chicken, pat dry. Cut off skin and discard.

Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.

Arrange the chicken in the dish; meat side up.

Brush lightly with milk.

In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.

Sprinkle over chicken.

Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.

Nutritional Information Per Serving: Calories: 166; Protein: 25 g; Fat: 6 g; Carbohydrates: 0 g; Exchanges: 3 Lean Meat

CHICKEN CORDON BLEU

This recipe begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”

Recipe Yield: Serves: 6

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-cordon-bleu.

Ingredients

6 boneless, skinless chicken breast halves (4 ounces each)

4 ounces sliced fat-free Swiss cheese

3 ounces lean smoked ham

Flour

2 egg whites, beaten

1/3 cup unseasoned dry bread crumbs

Vegetable cooking spray

Directions

Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.

Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.

Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.

Nutritional Information Per Serving: Calories: 210; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg; Protein: 34.6 g; Carbohydrates: 6 g

Diabetic Exchanges: 4 Meat

WEST COAST CHICKEN BREAST

Serving size is 1 stuffed chicken breast half. Contains 1g Dietary Fiber and 1 g Sugars.

Serves: 4

Source: The New Family Cookbook For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/348.shtml

Ingredients

4 large skinless, boneless chicken breast halves (about 1 pound)

1/4 cup chopped sun-dried tomatoes packed in oil, well drained

1/4 cup packed chopped fresh basil leaves

1 clove garlic, minced

1 tablespoon olive oil

1/4 teaspoon freshly ground pepper

1/4 teaspoon paprika

1 slice whole wheat bread, crumbled to make soft crumbs

Directions

Preheat the oven to 425 degrees F. Prepare a shallow baking dish with olive oil-flavored non stick pan spray.

Pound the chicken breasts to 1/4-inch thickness. Combine the tomatoes, basil, and garlic in a small bowl. Spread the tomato mixture evenly over the chicken breasts; roll up and place seam side down in the prepared baking dish.

Combine the oil, pepper, and paprika in a small bowl; brush evenly over the chicken rolls. Sprinkle with the bread crumbs. Press the crumbs onto the chicken rolls so they adhere.

Bake 15 minutes, or until the chicken is tender and the crumbs are browned.

Nutritional Information Per Serving: Calories: 198; Protein: 26 g; Fat: 8 g; Sodium: 118 mg; Cholesterol: 69 mg; Carbohydrates: 5 g; Exchanges: 1/2 Starch, 4 Very Lean Meat, 1/2 Fat

CHICKEN WITH PEPPERS

Recipe Yield: Servings: 4

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-with-peppers.

Ingredients

1 lb boneless, skinless chicken breast, cut into 1-inch cubes

1/2 teaspoon minced garlic

1 tablespoon olive oil

2 cups frozen stir-fry pepper blend

1 can (15 ounces) chunky Italian-seasoned tomato sauce

Salt and pepper, to taste

2 tablespoons grated Parmesan cheese

Directions

Saute chicken and garlic in oil in large skillet until lightly browned. Push chicken to side of pan; add stir-fry pepper blend and cook until softened, 3 to 4 minutes. Stir in tomato sauce. Heat to boiling; reduce heat and simmer, covered, until chicken is cooked through, about 10 minutes. Season to taste with salt and pepper; sprinkle with Parmesan cheese.

Nutritional Information Per Serving: Calories: 215; Fat: 7 g; Sodium: 674 m; Cholesterol: 71 mg; Protein: 28.5 g; Carbohydrates: 10 g

Diabetic Exchanges: 2 Vegetable, 3 Meat

Taco Tuesday

It's time for another Taco Tuesday. (Hope you don't mind the Simpsons reminding you of Taco Tuesday.) Today's offerings include Impossible™ Taco Bowls with Fresh Guacamole and Buffalo Turkey Tacos. Enjoy!

BARBECUE CHICKEN RANCH TACOS

This is from Old El Paso, and begins, "These Barbecue Chicken Ranch Tacos come together in a flash—and will disappear from your table even faster. They have the perfect tang of BBQ that complements the zestiness of Old El Paso™ Zesty Ranch Sauce. Best of all, the sky is the limit when it comes to fresh toppings. Your family will have a blast loading up their Old El Paso™ Soft Tortilla Bowls with sweet barbecue chicken and all their favorite toppings."

Prep Time: 25 minutes; Total Time: 25 minutes; Makes 8 servings

To view this online, go to https://www.oldelpaso.com/recipes/barbecue-chicken-ranch-tacos.

Ingredients

1 tablespoon vegetable oil

1 lb boneless skinless chicken breasts, cut into 1/2-inch strips

1/3 cup water

1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix

1/2 cup barbecue sauce

1 package (8 count) Old El Paso™ Soft Tortilla Bowls, heated as directed on package

1 cup shredded Cheddar cheese (4 oz)

1 1/2 cups shredded romaine lettuce

1/2 cup chopped tomatoes

1/4 cup sliced green onions

1/2 cup Old El Paso™ Zesty Ranch Sauce

Lime wedges, if desired

Preparation

In 10-inch nonstick skillet, heat oil over medium-high heat. Add chicken; cook 7 to 8 minutes, stirring occasionally, justuntil no longer pink in center. Stir in water and taco seasoning mix; heat to boiling.

Reduce heat; simmer uncovered 2 to 3 minutes, stirring frequently, until thickened. Stir in barbecue sauce. Cook until heated.

Divide warmed chicken mixture among heated tortilla bowls. Top with cheese, lettuce, tomatoes and green onions. Drizzle with ranch sauce. Serve with lime wedges.

Expert Tips

For best results, pat chicken slices dry before adding to hot skillet.

Swap out lettuce with shredded green cabbage for a delightful crunch.

Get creative with your BBQ Chicken Ranch Tacos. Other varieties of Old El Paso™ Taco Seasoning Mix, such as Hot &Spicy, can add a flavorful kick that's perfect for spice lovers.

Nutrition 8 tacos: 1 Taco: Calories 280 (Calories from Fat 110); Total Fat 12g (Saturated Fat 4.5g, Trans Fat 0g); Cholesterol 50mg; Sodium820mg; Total Carbohydrate 25g (Dietary Fiber 1g, Sugars 7g); Protein 18g

% Daily Value: Vitamin A 20%; Vitamin C 2%; Calcium 15%; Iron 10%;

Exchanges: 1/2 Starch, 1 Other Carbohydrate, 2 Very Lean Meat, 1/2 Medium-Fat Meat, 1 1/2 Fat;Carbohydrate Choices: 1.5



IMPOSSIBLE™ TACO BOWL WITH FRESH GUACAMOLE

This is from Old El Paso, and begins, "Creamy, flavorful, from-scratch guacamole is easy to make and the perfect complement to the Impossible™ Burger taco filling in these simple, but impressive taco bowls."

Prep Time: 25 minutes; Total Time: 25 minutes; Makes 8 servings

To view this online, go to https://www.oldelpaso.com/recipes/impossible-taco-bowls-with-fresh-guacamole.

Ingredients

2 ripe medium avocados, pitted, peeled and mashed

1 medium jalapeño chile, seeded and finely chopped

1/4 cup finely chopped red onion

2 tablespoons finely chopped fresh cilantro

1 teaspoon fresh lime juice

1/4 teaspoon salt

1 package (12 oz) Impossible™ Burger

2/3 cup water

1 package (1 oz) Old El Paso™ original taco seasoning mix

1 package (8 count) Old El Paso™ soft tortilla bowls, heated as directed on package

1 cup Old El Paso™ Monterey Jack or shredded cheddar cheese (4 oz)

1 cup shredded romaine lettuce

1/2 cup chopped tomatoes

Preparation

In small bowl, stir together Guacamole ingredients. Set aside.

In 10-inch nonstick skillet, cook Impossible™ Burger over medium-high heat 5 to 7 minutes, stirring frequently, until crumbles are browned and cooked through. Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.

Divide taco filling among heated tortilla bowls; top with cheese, lettuce, guacamole and tomatoes.

Expert Tips

Red onion or cilantro would make a lovely garnish for these taco bowls.

Lime wedges can be served on the side for an extra squeeze of acidity.

If you like your guacamole spicy, just substitute serrano chile for the jalapeño in this recipe. If you like it even spicier, don’t seed the chile before chopping.

Nutrition 8 tacos: 1 Taco; Calories 300 (Calories from Fat 160); Total Fat 18g (Saturated Fat 8g, Trans Fat 0g); Cholesterol 15mg; Sodium 690mg; Total Carbohydrate 23g (Dietary Fiber 4g, Sugars 1g); Protein 13g

% Daily Value: Vitamin A 15%; Vitamin C 6%; Calcium 20%; Iron 15%

Exchanges: 1 Starch, 1/2 Other Carbohydrate, 1 Lean Meat, 1/2 High-Fat Meat, 2 Fat; Carbohydrate Choice: 1.5

EASY SLOW-COOKER CHICKEN AL PASTOR TACOS

This comes from Old El Paso, and begins, "Get ready to add a new recipe to your list of slow-cooker favorites! This easy dinner uses tender chicken thighs and canned pineapple for a fun riff on al Pastor that the whole family will love."

Prep Time: 25 minutes; Total Time: 3 hours 55 minutes; Makes 10 servings

To view this online, go to https://www.oldelpaso.com/recipes/easy-slow-cooker-chicken-al-pastor-tacos.

Ingredients

2 tablespoons vegetable oil

1/2 teaspoon salt

1/2 teaspoon ground cumin

1/4 teaspoon black pepper

1 cup thinly sliced yellow onion

1 medium red bell pepper, cut in thin strips

1 package (0.85 oz) Old El Paso™ Al Pastor Taco Seasoning Mix

20 oz boneless skinless chicken thighs

1 can (8 oz) pineapple tidbits in juice, drained

1 1/4 cups shredded green cabbage

1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package

1 cup Old El Paso™ Shredded Monterey Jack Cheese (4 oz)

1/4 cup sliced green onions

1/4 cup loosely packed fresh cilantro leaves

Lime wedges

Preparation

In large bowl, mix 1 tablespoon of the vegetable oil, the salt, cumin and pepper. Add yellow onion and bell pepper; toss to coat. Spray oval 5-quart slow cooker with cooking spray. Spread vegetable mixture in bottom of slow cooker.

In same bowl, mix remaining tablespoon of vegetable oil and the taco seasoning mix. Add chicken; turn to coat. Place chicken in single layer over vegetables.

Pour drained pineapple over chicken. Cover; cook on Low heat setting 3-1/2 to 4-1/2 hours, until chicken is cooked through and easy to shred (at least 165°F).

Drain chicken and vegetables, reserving 1/4 cup cooking liquid; discard remaining cooking liquid. Shred chicken with two forks; return to slow cooker, and toss shredded chicken and vegetables in reserved cooking liquid to coat.

Divide cabbage among heated taco shells; top with chicken and vegetables, cheese, green onions and cilantro. Serve with lime wedges.

Expert Tips

Boneless skinless chicken thighs are not only more flavorful than breasts—they also stay more tender with longer cooking.

Shredded iceberg lettuce makes a nice substitute for the shredded cabbage.

Nutrition: 10 servings (1 taco each)

1 Taco Calories 230 (Calories from Fat 100); Total Fat 12g (Saturated Fat 4.5g, Trans Fat 0g); Cholesterol 65mg; Sodium 420mg; Total Carbohydrate 16g (Dietary Fiber 2g, Sugars 4g); Protein 15g

% Daily Value: Vitamin A 8%; Vitamin C 20%; Calcium 10%; Iron 6%

Exchanges: 1 Starch, 2 Very Lean Meat, 2 Fat

Carbohydrate Choice: 1

TACOS CON PUERCO

Yield: Serves 4

Source: NPB

Recipe and image appear courtesy of the National Pork Board.

View this online at https://diabeticgourmet.com/diabetic-recipe/tacos-con-puerco.

Ingredients

1 pound Ground Pork

1 (14-1/2 oz) can tomatoes, diced, fire-roasted

1/4 cup chopped onion

1 tablespoon chili powder

1/4 teaspoon garlic powder

salt, to taste

black pepper, to taste

8 taco shells

2 cups iceberg lettuce, shredded

2 tomatoes, cut in wedges

1 cup Cheddar cheese, shredded

Directions

In heavy skillet, brown ground pork; stir in undrained canned tomatoes, onion, chili powder and garlic powder.

Bring to boiling; reduce heat and simmer, uncovered, until most liquid evaporates, about 15 minutes, stirring occasionally.

Season to taste with salt and pepper.

Heat taco shells and portion filling into shells; top with tomatoes and lettuce.

Notes:

Set up the table for everyone to be able to assemble their own tacos. Remember to have salsa, sour cream, hot sauce, guacamole and other taco favorites for condiments.

Nutritional Information Per Serving: Calories: 285; Fat: 11 g; Saturated Fat: 3 g; Fiber: 4 g; Sodium: 238 mg; Cholesterol: 57 mg; Protein: 25 g; Carbohydrates: 21 g

CHIPOTLE BBQ PORK FOLDED TACOS

This is from Diabetes Food Hub. It begins, "Looking for an easy meal that's a prep-it and forget-about-it special? This amazing taco recipe from Kelley Coffeen, author of the cookbook Tex-Mex Diabetic Cooking, lets your slow-cooker do all the work! (Though if you're home all day, be prepared for the appetizing smell of slow-cooked pork to fill your house—hunger may be a side-effect.) Finished off in a simmering BBQ and chipotle blend, the final shredded pork is a juicy filling for a healthier version of southwestern tacos."

Prep Time: 20 minutes; Cook Time: 6 hours; Servings: 16; Serving Size: 1 taco

To view this online, go to https://www.diabetesfoodhub.org/recipes/chipotle-bbq-pork-folded-tacos.html.

Ingredients

2 cloves garlic (minced)

1 cup reduced-sugar barbecue sauce

4 chipotle chili peppers in adobo sauce (pureed)

2 lbs pork shoulder (trimmed)

1-1/2 tsp smoked paprika

16 low-carb whole-wheat tortillas

2 cups shredded cabbage

1-1/2 cups diced onion (about 2 medium onions)

Directions

In a medium bowl, combine the garlic, barbecue sauce, and chipotles. Blend well, then set aside in the refrigerator.

Place the pork in a 3- to 6-quart slow cooker. Cover and cook on low for 8 to 10 hours, or on high for 4 to 6 hours.

Transfer the cooked pork to a cutting board. Shred the pork with two forks, discarding the excess fat. Return the pork to the slow cooker. Sprinkle the paprika over the shredded pork, then add the barbecue mixture. Cover and cook on low for 1 hour. Skim off any excess fat.

To build the tacos, place a heaping spoonful of pork (about 1/4 cup) on a warmed tortilla. Top with cabbage and onions, and serve. Place any leftover pork in an airtight container and store in the refrigerator for up to 3 days.

BUFFALO TURKEY TACOS

Recipe Yield: Makes 8 servings

Source: Jennie-O

View this online at https://diabeticgourmet.com/diabetic-recipes/buffalo-turkey-tacos.

Ingredients

1 (16-ounce) package JENNIE-O Lean Ground Turkey

1/3 cup hot pepper wing sauce

8 hard corn taco shells, heated as specified on package

1 cup shredded lettuce

2 tomatoes, diced

1 avocado, sliced

1/2 cup blue cheese dressing

Directions

Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.

Add hot pepper sauce. Stir to combine.

Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.

Drizzle with blue cheese dressing.

Nutritional Information Per Serving: Calories: 220; Fat: 13 g; Saturated Fat: 4 g; Fiber: 3 g; Sodium: 260 mg; Cholesterol: 45 mg; Protein: 14 g; Carbohydrates: 13 g; Sugars: 1 g

Meatless Monday

It's been a while since I've posted here...Hopefully, this will change, full-time.

In the meantime, it's time for Meatless Monday. Today's offerings include Mushroom, Green Pepper and Onion Omelet and Sugar Free Blueberry Muffins. Enjoy!

MELON WITH FRESH BERRY SAUCE

Recipe Yield: Yield: 6 servings

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

View this online at https://diabeticgourmet.com/diabetic-recipes/melon-with-fresh-berry-sauce

Ingredients

3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries

1-1/2 tablespoons orange juice

1/2 teaspoon lemon juice

Sugar substitute equal to 3 tablespoons sugar

1/2 raspberries or blackberries

1/2 honeydew melon

Directions

Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.

Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.

Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.

Nutritional Information Per Serving: Calories: 85; Fat: 0.2 g; Fiber: 3.3 g; Sodium: 41 mg; Protein: 1.6 g; Carbohydrates: 21 g

Diabetic Exchanges: 1-1/2 Carbohydrate

SUGAR FREE BLUEBERRY MUFFINS

Recipe Yield: Yield: 12 muffins; Serving size: 1 muffin

Source: Splenda

Recipe and image appear courtesy of Splenda.

This recipe begins, “Blueberry-filled muffins that have a cake-like texture.”

View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-blueberry-muffins.

Ingredients

2 cups all purpose flour

2 teaspoons baking powder

3/4 teaspoon salt

1/2 cup light margarine, softened

1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated

1/4 cup honey

2 large eggs

1 teaspoon vanilla extract

1/2 cup 1% low-fat milk

1 cup fresh or frozen blueberries, thawed

Directions

Place oven rack in top 1/3 of oven.

Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.

Sift together flour, baking powder and salt, set aside.

Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla. Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.

Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.

Nutritional Information Per Serving: Calories: 160; Fat: 5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 26 g; Sugars: 8 g

SPRING VEGETABLE PILAF

Recipe Yield: Yield: 7 servings

Source: Secrets of Good-Carb Low-Carb Living

Book Title: Secrets of Good-Carb Low-Carb Living

View this online at https://diabeticgourmet.com/diabetic-recipes/spring-vegetable-pilaf.

Ingredients

1 tablespoon extra-virgin olive oil

1/2 cup chopped yellow onion

1 teaspoon dried savory or fines herbes

1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)

1/2 cup diced red bell pepper

1/2 cup frozen green peas, thawed

1 teaspoon fresh or jarred minced garlic

3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)

Scant 1/2 teaspoon salt

1/8 teaspoon ground black pepper

Directions

Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.

Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.

Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.

Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.

Nutritional Information Per Serving: Calories: 129; Fat: 2.8 g; Saturated Fat: 0.4 g; Fiber: 2.8 g; Sodium: 149 mg; Protein: 3.6 g; Carbohydrates: 23 g

Diabetic Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable

VEGGIE PATCH SOUP

Recipe Yield: Yield: 10 servings

Source: Mr. Food Every Day's a Holiday Diabetic Cookbook

Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/veggie-patch-soup.

Ingredients

6 cups water

2 medium-sized white potatoes, peeled and cut into 1-inch chunks

4 large tomatoes, cored and cut into 1-inch chunks

4 medium-sized carrots, peeled and cut into 1-inch chunks

3 medium-sized zucchini, cut into 1-inch chunks

2 medium-sized green bell peppers, coarsely chopped

2 medium-sized onions, coarsely chopped

3 garlic cloves, minced

1-1/2 teaspoons salt

1/2 teaspoon black pepper

Directions

In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.

Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.

Nutritional Information Per Serving: Calories: 84; Fiber: 4 g; Sodium: 383 mg; Protein: 2 g; Carbohydrates: 20 g; Sugars: 7 g

Diabetic Exchanges: 1/2 Starch, 2 Vegetable

CHEESE LASAGNA

Servings: 3

Find this recipe at: http://diabeticgourmet.com/recipes/html/3.shtml

Ingredients

6 ounces whole wheat lasagna noodles

1/2 cup tomato sauce

1 cup onion, bell pepper and mushrooms (mix of all three)

1-1/2 cups low-fat cottage cheese

2 eggs

2 tablespoons Parmesan cheese

3 ounces grated mozzarella cheese

Directions

Cook lasagna noodles in boiling water until tender. Drain and set aside.

Combine tomato sauce and chopped onions, peppers and mushrooms.

Mix in separate bowl cottage cheese, eggs & 1/2 of Parmesan cheese.

Preheat oven to 350F.

In a 8" x 8" casserole, layer half the noodles, the cottage cheese mixture, and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Sprinkle with remaining parmesan cheese.

Bake for 25 minutes, then serve hot.

Nutritional Information Per Serving: Calories: 500; Protein: 36 g; Fat: 10 g; Carbohydrates: 52 g

Diabetic Exchanges: 3 Low-Fat Milk, 1 Bread/Starch, 1 Vegetable

MUSHROOM, GREEN PEPPER AND ONION OMELET

Recipe Yield: Makes two servings.

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research.

View this online at https://diabeticgourmet.com/diabetic-recipes/mushroom-green-pepper-and-onion-omelet.

Ingredients

3/4 cup good quality marinara sauce

1/2 tsp. balsamic vinegar

1/4 tsp. reduced-sodium soy sauce

Freshly ground black pepper, to taste

Canola cooking oil spray

1 small onion, cut in crescents

6 medium white mushrooms, thinly sliced

1 medium green bell pepper, seeded, cut in thin strips

Salt, as desired

3 large egg whites

1 large egg

1 tsp. grated Parmeggiano-Reggiano cheese

Directions

In a small saucepan, heat marinara sauce, vinegar and soy sauce, just until hot. Season with pepper to taste and set aside.

Coat medium non-stick pan liberally with cooking oil spray. Set pan over medium-high heat. Saute onion until lightly colored, about 3 minutes. Add mushrooms, pepper and a pinch of salt. Cook, stirring often, until mushrooms are soft, about 4 minutes. Transfer to a plate. Wipe out pan.

Whisk egg whites and egg with cheese, a pinch of salt and a few grinds of pepper. Coat pan with oil spray and heat over medium-high heat until hot. Add egg mixture, tilting pan to coat bottom evenly. Reduce heat to medium. Cook until eggs are well-set, about 4 minutes. Slip spatula gently around edges, then underneath to loosen omelet. Slide it onto a serving plate.

Spoon filling to cover half of omelet and fold omelet, covering filling. With a spoon, drizzle sauce in a ribbon effect across omelet. Serve immediately.

Notes:

Additional info: 1 g. saturated fat, 3 g. dietary fiber

Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 545 mg; Protein: 12 g; Carbohydrates: 17 g

Diabetic Exchanges: 3 Vegetable, 1-1/2 Low-Fat Meat